INSPIRE SPRING 2019 - Can Too Foundation
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INSPIRE
MAGAZINE
SPRING 2019
C AN T OO MAGA ZIN E | 1
PAGE 3 PAGE 4 PAGE 5 PAGE 6
Welcome to the Spring 2019 Can Too Calendar Thank you to our 2019 Hall of I My Pod
v
edition of Inspire. Famers
Pick a new Can Too training goal Discover how the marathon
Face Your Fears is this theme for or go on a Can Too adventure Congratulations to our 2019 Hall swimmers from the 2019 Mana
this publication. Our CEO, Peter challenge and help us beat cancer! of Famers who have gone above Island Pod support each other,
Mclean shares his own fear which and beyond for Australian cancer training for and during their goal
he overcame with Can Too. research and prevention. event – even rescuing strangers in
the water!
PAGE 8 PAGE 9 PAGE 10 PAGE 14
The Too Cans conquer the James is fighting cancer from You Can Two Congratulations to our Tall
‘Everest of swimming’ first place on the podium Poppies
First time Can Too participant Kate
Five Can Tooers achieved their James Casey wins the most Cooper and Mentor Robin Nicholls Can Too-funded cancer
‘Everest summit moment’ of ocean prestigious paddleboarding race bonded over their shared love of researchers’ Dr Angelica Merlot
swimming to raise more than in the world to help his father and swearing, singing and swimming. and A/Prof Jyotsna Batra (pictured
$32,242 for Can Too. others battling cancer. above) won this year’s Tall Poppy
Awards for Australia’s outstanding
young scientific researchers.
TURKEY SAN CHOY BOW VIEW
RECIPE ON
WEBSITE
If you’ve been a bit low with your veggie intake, this METHOD
is one healthy and tasty way to get them in! Turkey
1. Carefully peel off the 6 – 8 lettuce leaves so they
mince is very lean and a great source of protein,
remain fully intact. Wash thoroughly and put to
but this recipe would also work with chicken or
one side to drain.
beef mince.
2. Finely dice the onion, garlic, ginger and
lemongrass and set aside.
INGREDIENTS 3. Finely dice the remaining vegetables (zucchini,
• 250g organic turkey mince carrot, capsicum, mushrooms and asparagus)
and set aside in a separate bowl.
• Iceberg lettuce
4. In a saucepan, heat the sesame oil over high
• 2 – 3 tablespoons of sesame oil
heat and then sauté the onion, ginger and
• 3cm piece of ginger lemongrass until fragrant.
• 3cm piece of lemongrass 5. Add in the turkey mince and Chinese five spice,
• ½ teaspoon of Chinese five spice stir occasionally until the turkey is cooked
PAGE
• 1 zucchini16
through.
PAGE 18
6. Add in the diced vegetables and cook for 2 – 3
PAGE 19 PAGE 20
I Can Too swim 10km
• 1 carrot
• ½ red capsicum
Coach Spotlight: Matt Renshaw
minutes until vegetables appear cooked (I like
mine a bit crunchy!)
Meet our new Team Member, Stop in the name of Can Too
• 1 brown onion 7. Shred the kale and arrange over the top of the Celeste Buckingham
See a snapshot of the brave 8.Can Learn ocean swim tips from Find out how Bernard Sloane
• 1 clove of garlic vegetables and turkey mixture.
• 4 – 6 button mushrooms Turn the heat off, cover with a lid and allow the
Tooers who conquered our first
• 4 kale leaves Commonwealth Games dual gold
kale to steam/soften for 1 – 2 minutes before
stirring through.
And see who we farewelled. We fundraises without asking anyone
marathon 10km swim program inthe mixture intomedalist and former captain of the didn’t say ‘goodbye’ though, we for money. And thank you to
• 4 asparagus spears
9. Portion lettuce cups, wrap up
and enjoy!
Mana Island, Fiji. Australian Swimming team, Matt said ‘see you soon in orange’. our Blackmores Sydney Running
Renshaw. Festival participants.
PAGE 21 cantoo.org.au PAGE 22 PAGE 24 PAGE 26
Turkey San Choy Bow recipe My Letter to the Younger Me Become a stronger runner with I Can Too conquer my fear
Pilates
A high protein dish with lots of Kieran Gallagher writes to the Mentor Paul Taylor shares how
vegetables, this tasty and versatile 5-year-old him when he was Can Too Coach Maria Hobbs with Can Too he went from
recipe that can also work with scared of drowning and Mirek demonstrates some Pilates struggling to swim 100 metres to
chicken or beef. Craney corresponds after losing exercises to improve running and realising that anything is possible.
his partner. prevent injuries.
WE WANT TO HEAR FROM YOU
What content would you like to see? Please contact us at: info@cantoo.org.au if you have a story you’d like to share, an idea
for a section, why you love your pod or if you can recommend a fellow Can Tooer for demonstrating Can Too spirit.
If you would like to display Inspire magazine at your workplace, please contact us at: info@cantoo.org.au
WELCOME TO
INSPIRE MAGAZINE
Welcome to the last edition of Inspire for the year. The
theme for this Spring 2019 edition is Face Your Fears,
which is fitting as we’re currently immersed in the learn
to ocean swim program. As for many ocean swimming
is associated with feelings of trepidation.
We empower our community members to overcome
such fears by teaching them the skills to ocean swim
delivered by qualified, experienced Coaches with the
support of caring Team Captains, Mentors, Champions,
and certified Water Safety Crew, within the group
exercise environment of the pods (training groups).
Can Too Champion, Kieran Gallagher shares on page
22 how he overcame and used his fear of drowning,
which he felt as a five-year-old, to help other Can
Tooers transform their lives. To show them that they
can make the impossible possible.
Dwyer in loving memory of Can Tooer Natalie Dwyer.
One Can Tooer Kieran supported to conquer an ocean
swim, which changed his entire world forever, was I’m also happy to announce a new Can Too goal swim,
Grant Campbell. Grant went from thinking at the start the Noosa Summer Swim on 1 February, where I hope
‘I can’t do it’ to recently reaching the pinnacle of the Can Tooers from Sydney as well as Queensland can
sport – swimming the English Channel. enjoy smashing this goal.
Read on page 8 how Grant’s team of Can Tooers, the Our Autumn swim program will train for the Balmoral
‘Too Cans’ trained for and conquered the ‘Everest of 1km, 2km and 5km swim goals, which will also include
marathon swimming’. our first Port Macquarie swim Pod.
The Too Cans also supported the first Can Too I was reminded recently about why we do what we
marathon swim pod for the 10km Mana Island Fiji do when I heard cancer researcher Dr Vivian Kahl
marathon swim. Find out on page 16 how the Pod share how she is working on improving the prediction,
showed true Can Too spirit to support each other diagnosis and treatment of cancer.
and those in need by performing an unexpected boat
rescue, during one training session. Dr Kahl is working on a new technique known as
Telomere Fiber-FISH (TFF) to measure telomere lengths
One of the Pod members was Lara Solomon who went and what affects them, particularly in cancer cells with
from being fearful of putting her face in the water to the aim to provide a screening platform for new cancer
completing monthly 5km ocean swims in an effort to therapies.
raise $120k to fund an ovarian cancer researcher, to
honour her mum who died from the disease. She is inspired every day to seek a better way to treat
cancer by her father, who died of bone sarcoma when
Lara also battled her own thyroid cancer this year, she she was 10 years old.
demonstrated Can Too determination to ‘just keep
swimming’ to recently compete in the Mana Island This was a potent reminder that facing our fears, such
10km marathon swim. as my own fear of running a marathon which was
only made possible through Can Too, is nothing to the
A potent example of a mentor and participant’s prospect of facing a cancer diagnosisis.
relationship to overcoming fear together is explored
by Robin Nicholls and Kate Cooper in the You Can Two Thank you to everyone in our community for an
section on page 10. outstanding year of making positive impacts on your
own health and wellbeing and supporting each other
Can Too Mentor Paul Taylor also shares his Can Too in the community to do so, as well as helping cancer
journey which started with struggling to swim 100m. researchers to achieve their goals to make the world a
better place.
‘Coach Gary Emmerton is kindly explaining what’s going
wrong and how, together, we’re going to fix it. Since I look forward to continuing to ride the waves of
then I’ve gone on to complete an Ironman, a 5km open success of Can Too with you next year. Wishing you a
water swim and a 10km pool swim. The fear of the safe and Merry Christmas and happy holidays.
unknown won’t stop me again,’ wrote Paul on page 26.
See you around in orange,
I’m pleased to see this summer swim program reach
record numbers of 500+ Can Too ocean swimmers and Peter McLean
to see a new Campbelltown Pod led by Craig and Mitch Chief Executive Officer, Can Too Foundation
C AN T OO MAGA ZIN E | 3
CAN TOO TRAINING PROGRAMS
LONDON MARATHON BALMORAL 1KM & 2KM SWIMS BALMORAL 5KM SWIM
11 DEC 2019 – 26 APR 2020 28 JAN – 5 APR 2020 24 FEB – 5 APR 2020
RUNWEST FUN RUN SMH HALF MARATHON HAWKE’S BAY HALF MARATHON
29 JAN – 29 MAR 2020 12 FEB – 17 MAY 2020 12 FEB – 16 MAY 2020
NOOSA HALF MARATHON COOLY CLASSIC OCEAN SWIM GOLD COAST MARATHON
12 FEB – 23 MAY 2020 19 FEB – 26 APR 2020 19 FEB - 5 JUL 2020
GLOW WORM TUNNEL TRAIL RUN GOLD COAST HALF MARATHON
10 MAR - 15 JUN 2020 1 APR - 5 JUL 2020
WIN!
WIN BROOKS SHOES IN
EVERY RUN PROGRAM
HONOLULU MARATHON BLACKMORES SYDNEY RUNNING
29 JUL - 13 DEC 2020 FESTIVAL 2020
CAN TOO ADVENTURE CHALLENGES
TREK KAKDU TREK ICELAND VIEW THE FULL TRIP
W/ EDITH HURT W/ ANGIE STEVENSON CALENDAR HERE
7 – 14 Jun 2020 24 – 29 Aug 2020
T HA N K YO U TO O U R 2019 H A LL O F F A MERS
Our very special thanks go to the following community members. This list of fundraising legends
includes people who have been inducted into the Hall of Fame, or reached a new fundraising
milestone, during 2019*. Thank you to everybody who goes above and beyond to help continue
funding cancer research and prevention. *The report was drawn on 13 November 2019.
$5,000 Jessica Chan Sarah Barratt Lucie Strudwick $20,000
Alison Coleman Joanna Byers Sarah Cohn Mandy Bussey Karen Ingram
Alix Russell Joanna Penney Sarah Crosby Marianne Jaques Kath O’Reilly
Amanda Pearce Jodi Vallak Sarah Ingham Merrianne Sinclair Katrina Smith
Amanda Player Johanna Hall Sarah Kaleta Michelle Inns Kim Cook
Andrew Glover Julia Lukas Stacey Keightley Millie Tyson Lara Solomon
Anna Whiteside Julie Fakira Stephanie Smith Monique Ferguson Louise Mackinlay
Anna Wild Justin Gasper Stephen Harris Nichola Byrne Margie Mcmahon
Annie Pattinson Katie Pellew Steven Evans Nisha Sachdev Melanie Junghans
Benjamin Moyle Kelly Bloore Stuart Geach Patty Ho Natasha O’Brien
Bronwyn Gibbs Kerrin Bleicher Susan Mullard Peter Shearman Thomas Bodger
Catherine Williams Kirsty Conlon Susannah Miall Ros Elmslie Victoria Kvisle
Catriona Martin Laura Manuel Tess Evans Samantha Guthrie $25,000
Ceri Gibson Laura Robb Tim Buskens Sophie Hicks Lloyd Craig Dwyer
Christine Napier Lauren Simpson Vanessa Wadih Susan Campbell Gill Shearman
Christy Moses Lena Hammond Venetia Cole Taylor Denny Helen Kowal
Claire Elliott Liz Blyth Wendy Chen Zoe Jennings James Casey
Claire Moulsher Liz Donohoe Werner Hettasch $15,000 Kris Charody
Colin Bates Lucy Tustin $10,000 Amanda Groves Monthly Swimmers
Daniel Duemmer Maddie Finnigan Annabel Finkelstein Angela Williams Niall Faber
Dawn Piebenga Mal Higgs Anne Moller Brett Mason Simon Buckingham
Deborah Hair Maria Alonzo Ashleigh Mills Danielle De Laine $30,000
Deborah Hatter Marlene Van Vuuren Avril Holden David Hanson Edith Hurt
Declan Byrne Matthew Hall Barbara Rabbitts Grant Campbell $40,000
Dianne Lawrence Megan Pearson Brigid Ferguson Julie Hill Cathy Duloy
Dick Herman Megan Taslaman Emma Ferris Katrina Chau $45,000
Eilish Cleaver Meggy Beukelaar Greer Banyer Kieran Gallagher Lorenzo Poletto
Emma Bowen Mel Ware Hannah Lewis-Dalby Lee-Anne Carson $50,000
Gemma Whitley Meredyth Bull Jamie Powell Michael Finkelstein Gina Teague
Geraldine Murphy Mia O’Brien Jenifer Jagielski Nicole Jolliffe Laurie Ingleton
Ghazaleh Moosavi Michael Cerny John Stoel Peter Yeomans Oscar Trimboli
Grant Cameron Nea Saunders Julia Macdonald Rachael Dez $55,000
Hannah Cook Nic Morris Karen Jones- Rachel Spencer Ben Stammer
Hayley Kowal Nicki Dean Gudmunson Renuka Fernando Lizzie Crowhurst
Jacqui O’Donnell Patrick Marzano Karlie Neale Stephanie Bolt Mark Ellis
James Hayes Paula Woodward Kathryn Mitchell Theresa O’Halloran $65,000
Janene Rox Rebecca Lloyd Kristine Asimus Virginia Lane Dani Lombard
Jenny Norman Samantha Croxall Leigh Elliott Zoe Taylor
C AN T OO MAGA ZIN E | 5
I LOVE MY 10KM MANA ISLAND FIJI POD
- SUPPORTED IN MEMORY OF MARK ELLIS
To see a of school of Can Tooers band The leadership team: TC Lizzie, Champion Kim
together to battle their way through Cook ‘Cookie’ and Mentors, Katie Price and Grant
Campbell sourced amazing guest speakers for the
a marathon 10km swim program, pod, including the first wheelchair athlete to swim the
is to witness grit, camaraderie and English Channel, John Maclean and an Invictus Games
dedication to their goal and each swimming competitor and breast cancer survivor,
other. As demonstrated when the pod Captain Ruth Hunt.
unexpectedly rescued fishermen from Can Too Alumni, Anna Lewis, who won the 10km relay
a sinking boat, during their open water team race at Fiji with ‘the immortal’, Can Too Board
training session. Director, Simon Buckingham and 15-year-old Hayden,
explained that the other guest speakers such as a
Team Captain, Lizzie Crowhurst said this rescue dietician, helped prepare them for the long-haul swim.
mission, where the Can Tooers swam over to rescue
three fishermen after their boat capsized and sank at “Taking on a 10km swim involves lots of preparation
Balmoral Beach, showed ‘what camaraderie there is, in such as learning how much food to eat and water to
this wonderous pod’. drink and how to do this whilst swimming,” explained
Anna.
Fisherman, Kevin Tu, said that within 20 seconds of
jumping out of the sinking boat the swimmers came to Anna’s nutrition of choice was a jam sandwich kept in
his rescue. two snap lock plastic bags, down her bikini bottoms
and for Ros Elmslie it was a row of biscuits, wrapped in
“We had people like [Can Too Champion] Kieran Gallagher plastic in her cossie.
plus many others come to our rescue. We were quickly
saved and pulled towards the beach,” said Kevin, Ros’ mental trick to keep going was to round up the
number of kms that she’d swum.
“I don’t dare to think what could have happened if
no one was around to help us … luckily the people Her Can Too friend Robin Nicholls explained if Ros
who saved us were able to retrieve most of the items swum approximately 12km – the estimated distance of
[wallets, bags and phones] back for us.” the Mana Island course, she would jokingly round that
up to 30km.
Lizzie recognised Can Tooer Dianne Telford, at her
pod’s awards night post Fiji swim for being front and Can Tooer, Kim Samuel shared that such strategies are
centre at the rescue. needed to combat the mental game of long-distance
swimming.
Dianne was also nominated for awards - for stepping
up from swimming a 1km race at Balmoral in April to “You must be honest with yourself about your
a 10km event in October and for being so orange that weaknesses and find ways to work around them,” said
she lived in Orange and travelled to Sydney for the Kim.
swim squads. Once she even drove through a snow
For Kim who returned to ocean swimming after having
drift to start the journey.
a 13-year break it’s not stopping for a drink, only 100
Avid marathon swimmers, The ‘Too Cans’ (see story next metres offshore, just before the last lap of the 10km
page) funded Can Too’s first marathon swim pod as they swim. She explained that stopping there when you’ve
knew plenty of Can Tooers such as Dianne who were already swum 7.5km is too tempting to not finish. To
ready to take the plunge into long-distance swimming. commit to the distance, she swims about 500 meters
ensure we each reach our goal. I have made friends
for life in this pod.” said Sam.
“I met Mark on my first Can Too swim at Lake Macquarie,
and over the years we enjoyed many swims, both near
and far... he faced every challenge life threw at him head
on and was determined to make a difference to people’s
lives,” wrote Kim.
Can Too Coach, Peter Reiter, switched roles to be a
participant in the longest swim of his life at Mana
The Pod blew their fundraising commitment Island, inspired by Mark, who he had coached.
of $27,913 out of the water to raise over The ex-US National level swimmer also won one of
$62,000 for Can Too to fund Australian Lizzie’s awards for converting from a pool to an ocean
cancer research and prevention. swimmer and who demonstrated butterfly whilst
waiting for the ‘rest of us to catch up in the pool’, wrote
Lizzie.
past the drink station pontoon to have a gel.
Peter said it was great to experience the camaraderie
“My mental game is not great when I stop so I had to of the pod and to just enjoy swimming rather than
find a strategy to overcome that and stop thinking about always high-performance coaching and training on his
finishing at the beach, so I take a lot of fluid in in the first own.
two laps so I don’t have to stop for a drink in the third lap
Two days after her 10km swim Dianne Telford
and battle through.”
demonstrated the pod’s spirit as she with Can Too
For Anna Lewis her strategy to battle the Founder Annie Crawford and Hannah Lewis-Dalby,
uncomfortableness of burning bum cheeks and completed a 5km swim, to support their fellow Can
chaffing is to ‘suck it up, it’s part of it, swim faster’, she Tooer, Keir Garrett to swim, who couldn’t complete the
laughs. swim on the 10km day.
“The smiles say it all, Keir achieved her goal,” wrote
Many of the swimmers chose the Dianne.
challenge of this swim to honour their
The Pod’s Coach Christina Echols said that the
comrade, the Late Mark Ellis, including swimmers improved in leaps and bounds through the
Sam Guthrie and Kim Samuel. program and that ‘seeing them achieve the goal of
completing the 10km swim in Fiji is all a coach could
Sam Guthrie, has also had to overcome challenges to ever ask for’.
keep swimming, she is a breast cancer survivor. Team Team Captain Lizzie also felt very proud watching the
Captain Lizzie nominated Sam in her Pod Awards as Can Too Mighty Manathoners in action.
the ‘person most likely to swim the English Channel,
because Mark Ellis said she could’. “As it turns out, the course was actually
Sam said that she was always supported by Mark in in excess of 12km but the guys put their
ocean swimming, and loves how supportive all the pod
members are of each other.
heads down and just kept swimming.”
“I really love this pod! The enormity of the challenge
ahead of us means that we have banded together to
v
on our
y o u lo v e your pod
Please sha
re wh y ok page!
n a n d S w im Facebo
u
Can Too R
C AN T OO MAGA ZIN E | 7
HOW TO REACH THE
PINNACLE OF OCEAN
SWIMMING?
JUST KEEP SWIMMING
Five Can Tooers achieved their ‘Everest
summit moment’ of marathon ocean
The French were pleased to hear that we were from
swimming – to swim the English Channel Australia. I received hugs, smiles, handshakes and good
– as well as raising more than $32,242 for wishes. An amazing way to finish what was a challenging
cancer research and prevention. and epic day with my fantastic Can Too team.”
On 19 September, the Can Too team known as the ‘Too The Too Cans were inspired by the tenacity and
Cans’ swam the S-shaped international crossing in a relay. courage of their former teammate – the late Mark Ellis.
The team, made up of Kim Cook, Elizabeth Crowhurst, Mark’s wife Lizzie wrote her husband’s name on her
Grant Campbell, John Cadden and Glenda Hunter- arms for the epic swim.
Brittain, finished with an official time of 14 hrs 34 mins.
To be recognised by the Channel Swimming Association, “I swam for my husband who should have swum with
they couldn’t be assisted by any kind of artificial aid,
us but who left us with memories of his courage on 23
could only use goggles, one cap, a nose clip, earplugs and
February 2019. You were in our hearts.”
one costume each and enter the sea from the shore of
departure and finish on dry land at the other side. Lizzie said the swim was colder, tougher and longer than
they all expected, but felt lucky to get the window of
According to Grant, the swim initially started as a joke
opportunity they did due to adverse weather conditions.
but became quite real in icy waters and 34km later. The
training started six months prior to the event and wasn’t “After swimming for 40 minutes after the earliest start
a laughing matter either. time we were given, we were told to swim hard because
there was a front coming. And it did arrive! Because of that
“We did extra-long swims in the dark, in very cold water, up
weather, nobody swam for two weeks after,” said Lizzie.
to an hour of swimming three times a day to replicate the
requirements of the event as closely as possible,” said Grant. Arriving in Dover less than 48 hours before the race
start meant jet lag was a factor. Kim said that starting at
“Swimming the English Channel with my friends 01:43am meant that they swam on next to zero sleep.
was an amazing, very special experience. In a
way, even better than being a solo swimmer “Successfully landing in France after 14hrs 34mins was
because of the camaraderie that developed.” even sweeter knowing the conditions were tough and
challenging, but we made it,” said Kim.
Glenda explained that to prepare for the event the crew
completed the Rottnest Ocean Swim (19.7km), Palm After swimming together every Saturday in 2019, Kim’s
to Shelly Beach (26km), Bondi to Watson Bay (10km+), favourite moment was enjoying a glass of champagne
swam in Manly Dam in 12-degree water at night and with the team and supporters upon their return to Dover.
clocked up many, many laps in the pool.
“To our amazing supporters, those who have swum with
“I was the lucky person who swam the final leg to land in us, towel carried, driven, coached, donated and sent well
France,” said Glenda. wishes over the last nine months and more, THANK YOU”.
“I arrived at a beautiful sandy section, stood up and You can support them at:
walked up the beach … there were up to 100 people on the https://www.cantoo.org.au/fundraisers/English-Channel-
shore clapping, cheering and calling out congratulations. Swimmers
JAMES IS FIGHTING
CANCER FROM FIRST
PLACE ON THE PODIUM
Can Too Beyond participant James Casey As soon as he crossed the finish line where his sister,
won the most prestigious paddleboarding brother-in-law and grandparents were there to
congratulate him, James rang his dad via Facetime to
race in the world in July – the 2019 share the good news.
Molokai 2 Oahu (M2O) Paddleboard World
Championships, in Hawaii, in a time of “Dad was a bit teary as was I.”
4:03:20. He was driven to not just win but The Sydney Paddle Surfing Club Coach described the
to help his father and others who are race day as a mix of heaven and hell.
battling cancer.
“It was really windy so the first 3.5 hours was bliss, then the
Whilst reaching his pinnacle in the sport he raised over wind goes into your face so the last half an hour was hell,
$26,000 for the Can Too Foundation. James chose to luckily enough I had a lead by then.”
support cancer research through Can Too to honour
his dad, Roger Casey, who is battling a brain tumour. James said that he was channelling his dad out there.
James set his goal to win the 52km race, between the “When Michael Booth [a competitor] got ahead of me and
islands of Molokai and Oahu, six years ago. He was was losing momentum then I got one big bump, it was like
inspired to take on the iconic race by his father who the ocean was sending me the swell I needed to get back into
completed the event two years before him. the race. I felt dad and everyone’s support who donated.”
“I never thought of M2O as option then dad showed me how James said that raising the funds for cancer research
fun it could be, six years later I’ve won the most prestigious was good therapy. He credits the paddling community
race in the world,” said James. for their support including people from all over the
world, his family and friends and people he didn’t even
To train for the event James chases the wind so he know who donated.
can train in conditions which replicate those of the
channels in between the Hawaiian Islands. He spends “As everyone’s affected by cancer they can relate to it, it’s
up to two months a year training in Hawaii and at close to everyone’s heart so people have given generously
home he paddles from Manly to Palm Beach, from and sent messages of support. People have even been
Avalon to Collaroy, up the Hawkesbury River or Middle coming up to me in the street and giving me cash and telling
Harbour, depending on which way the wind is blowing. me of similar cancer battles with their friends and family, it’s
Being a meteorologist, his knowledge of forecasting been good for me dealing with dad’s diagnosis.”
wind, temperature and wave heights comes in handy.
James also wants to thank his support team including
To qualify for the M2O James competed in a race his sister.
from Maui to Molokai then in subsequent years of
“It’s a whole team, it takes more than one person to complete
the M2O he came fifth, fourth and third last year,
this race, I couldn’t have done it without all my supporters
where his father was crew on his support boat.
such as my girlfriend, family, and everyone for donating, I’m
overwhelmed with the support.”
Unfortunately, Roger couldn’t travel over for the race
this year due to undergoing chemotherapy treatment To set your own challenge and support cancer research visit:
and suffering paralysis on one side of his body. www.cantoo.org.au/can-too-beyond
C AN T OO MAGA ZIN E | 9
Little did Kate Cooper know that when she signed up to learn
YOU CAN TWO
KATE & ROBIN
how to ocean swim with Can Too, she would meet someone
who shared her love of breaking the rules. Robin Nicholls
encouraged Kate to swear and sing to help her build her
confidence in the water which helped her discover that she is
an ocean swimmer.But when I had to actually swim away from the beach
that’s when the terror set in when I realised I was way
out of my depth. Trish and Annie Crawford swam with
me, they were great.
The next week Robin swam with me. He said
‘what’s going on’, ‘I’m terrified’, I said. ‘Swearing
helps, do you swear?’ ‘Yes I swear, are you
allowed to do that?’ ‘Of course,’. So there were a
few expletives let out which really helped.
He would also ask me what I could see, we’d stop and I’d
say ‘I can see birds, then he’d ask me what can you hear?
This calmed me down, I wasn’t panicking or thinking
about my fear as I was focusing on other stuff. He also
ROBIN said ‘pick a song’, so I’d have a song in my head which
helped too.
I met Kate at Manly Beach the second week of the
swim program, she was having a bit of trouble, so I Robin swam with me every week. He’d say ‘we’re gonna
swam with her. She had dropped off the back, was do this, you’re fine, you’re doing good’, so I’d say ‘I’m
slow, stopping a lot and really battling to stay afloat. fine, let’s go’. Just those words of encouragement were
enough to keep me going.
She’s now swimming three to four mornings a week
and I can’t keep up with her. She’s loving it, it’s just part But I cried for the first few weeks but it’s OK as it’s
of who she is now. It’s awesome to see how far she’s hidden in your goggles. I would freak out because I had
come. And Kate’s going to be a Can Too Mentor this a bad experience in open water. In 2011, where on a
year which is really cool. snorkelling trip overseas, one of the women drowned,
which was awful. I didn’t realise how much that had
At first, when she was freaking out, something that affected me until I started the swim program.
helped settle her was shouting swear words whilst her
head was underwater. So I went and saw a psychotherapist for two sessions.
She was amazing. She said ‘you’re fine it’s just your
There was another girl that would sing, that was her brain trying to keep you safe’. She gave me some
version of blowing bubbles, so I thought of extending techniques to deal with anxiety.
that to Kate with swearing.
Can Too completely changed my health it’s now
Other times when she was struggling, we’d just the best its ever been. After I finished my first
stop and float and I’d say ‘tell me four things swim program, I got sick and went to the doctor,
you can see … three things you can hear … two to find out that I had asthma. So that was part of
things you can touch’. We avoided the last one: the anxiety about not having enough air. So my
‘what’s one thing you can taste?’ because it’s just asthma was treated because of Can Too and then
going to be seawater. I just kept swimming, I completed the 2.5km swim
This 30-second chat would distract and calm her down
program and my next goal is a 5km swim.
then she’d get swimming again. I got this idea from an I also crewed for some of the Can Tooers doing the
article about a sports psychologist who was working Bondi to Watsons Bay Roughwater swim. I was on the
with big wave surfers to help them stay calm, when in boat beside Robin as he was swimming. It was great to
a potentially dangerous situation of being underwater cheer him on and see the swimmers working hard for
for a minute. themselves and for Can Too.
If Kate’s autobiography is published, the title will be
I love fundraising with like-minded people and to
‘Determination’ as she doesn’t give up.
swim with others who are getting out of their comfort
zone to learn to ocean swim which is such a bonding
KATE experience. I feel like I’ve found my tribe.
When I first joined Can Too I planned to swim My message to anyone thinking of doing Can Too’s swim
breaststroke, then I learnt at the first session you can’t program is to just jump in. It’s been life-changing for
do that as it’s not safe in ocean swimming. me, I just love it. If you’re scared but you want to stretch
yourself you have so much support from the Coaches,
When I was 12 we moved to the country, so I had not Water Safety, Mentors, Team Captains and everybody in
been in the ocean since, besides bobbing around with your pod. You’ll have fun, laugh, cry and have a ball.
a cocktail in hand on holiday. So swimming more than
50m freestyle was a challenge. They both now share a love of ocean
My Pod Mentor, Trish Dwight swam with me the first swimming. For Robin being unable to
week, where she gently coaxed me through the beach now keep up with Kate in the water is,
session that day and encouraged me to keep going.
Having her swim beside me kept me in the water! rather than a sore point, his favourite
Otherwise I think I may have run back to the sand! part of being a Can Too Mentor.
C AN T OO MAGAZIN E | 11I DIVED
INTO
SWIMMING
TO HELP
OTHERS
LARA SOLOMON
First learn to ocean swim, tick, next
complete a 5km ocean swim every month
to beat ovarian cancer. These seem like
lofty goals but Lara Solomon doesn’t
challenge herself by just floating along,
she dives in headfirst.
When Lara first joined the Can Too Learn to Ocean
Swim program, in honour of her mum who died of
ovarian cancer in 2015, she wasn’t a swimmer. “My first Can Too Coach Paul Storman was just fabulous.
One day we didn’t quite understand what he was talking
She went from being fearful of putting her face in about so he just stripped down to speedos, jumped in and
the water to completing 5km ocean swims, such as showed us.”
swimming from Manly to Freshwater Beach return to
the Bower break then back to Manly. Lara would practice swimming at Balmoral in water up
to her chest.
Fellow Can Tooer Ros Elmslie said that Lara is so
determined that nothing will stop her. “It would take me what felt like an hour to go about 100m.”
“When she started the swim program she would get out After feeling the high of completing her first Can Too
of the pool mid-session and she could fill the ocean with goal swim, the 1km URM Little Big Swim at Palm Beach
her tears. in 2017, she then signed up for the 2.5km North Bondi
Classic, where Can Too Founder, Annie Crawford swam
“If you’d asked me during her first swim program, two with her. Annie promised she would assume the last
years ago, if she’d still be swimming now I never would place, as Lara didn’t want to finish last.
have believed it. Lara’s got such perseverance, she’s
amazing, she’s now so confident in the water and a really The surf lifesaving boat then picked Lara and Annie up,
good swimmer ,” said Ros. about 400 metres from the beach, even though they
wanted to complete the swim, and gave them a lift
When Lara started the swim program at Monte College closer to the shore so they could finish the race.
she was in Lane 6.
“After that, I decided I’ve got to do a better job.”
“Lane 6 is the worst lane – or the best lane – depending on
how you look at it! It’s for the people who need the most She was inspired by her Can Too Mentor, Robin
help,” explained Lara. “I really struggled mentally with the Nicholls who set himself the challenge of swimming a
breathing.” kilometre a day for a month, so she joined in.Can Tooer Monique Ferguson then challenged But Lara was driven to succeed at swimming,
Lara to swim a kilometre every day for 14 days not for herself, but to raise money for those with
to receive a $14 sponsorship, and if she didn’t ovarian cancer.
complete the challenge she’d have to give the
money back. “Mum hoped that in 10 years there would be a fix for
ovarian cancer so that if people did get it, it wasn’t a life
“I said ‘hell no I’m not giving you the money back’,” said Lara. sentence.”
Lara completed the 14-day challenge and just kept The UK expatriate devised a Can Too Beyond program
swimming, she swam 1km every day for 101 days – ‘12 Swims 4 Mum’ – 12 x 5km swims in 2019 to raise
consecutively. $120k to fund an ovarian cancer researcher.
“Sometimes I swam with friends, sometimes on my own, “With ovarian cancer most of the time it doesn’t get
I just found somewhere every day to swim. It wasn’t easy diagnosed till really late so people don’t survive. You don’t
or convenient and after 30 days it felt like my arms were have the poster women that you do for breast cancer.
going to fall off, but I kept going.” You’ve got Can Too Ambassador Heather Hawkins, who
was diagnosed at stage one, which is exceptionally rare.
Her swim achievements include the 2018 Can Too goal
races – the Macquarie Big Swim from Palm to Whale “I think that it’s important to get rid of all cancer but this
Beach and the 5km Balmoral Swim for Cancer. She also one is important to me. It doesn’t get much money or
committed to swimming 365km in 365 days, which she publicity, as there are not many people around to tell the
completed by swimming 15km some weeks. tale.”
When she started, she was swimming a hundred Whilst undergoing her 12 Swims 4 Mum, Lara was
metres in 3’30 now her time is 2’10. Lara credits diagnosed with thyroid cancer in March, which put her
the support of Can Too for helping her achieve her swimming on hold.
swimming goals.
“I was one of those really lucky people that didn’t have to
“Can Too is great for the support, I remember Ros Elmslie have chemo or radiotherapy, the treatment was so simple
swam with me and she would say ‘just another five strokes’ compared with what mum went through.
and now we’ve both done the 10km Fiji Swim program.
“When someone gets ill and dies you really realise what’s
“People saying things like ‘you’ll be okay, don’t worry’ made important to you so that’s why I’m doing the 12 Swims for
a massive difference. I don’t think I would’ve kept going early Mum and that’s what is pushing me on to get it done even
on if it hadn’t been for people like Ros, Robin and Monique. though it’s been a hard year.
I’ve made so many amazing friends with Can Too.”
Ovarian cancer statistics in Australia:
46%
Chance of surviving at least 5 years
1510 *
Estimated number of new cases of
(2011–15) ovarian cancer diagnosed in 2019
* The data is compiled by Cancer Institute NSW.
C AN T OO MAGAZIN E | 13CONGRATULATIONS
TO CAN TOO’S
TALL POPPIES
Can Too-funded cancer researchers’ Dr ‘Wonder Woman’ aka Dr Merlot
Angelica Merlot and A/Prof Jyotsna Batra
Dr Merlot was named ‘Wonder Woman’ by Marie Claire
are both Tall Poppies this year. Magazine in a feature last year, for her work in cancer
research which involves investigating how the human
Both women won 2019 Young Tall Poppy Science
body works in normal and disease conditions.
Awards, Dr Merlot won the NSW Award and A/Prof
Batra (pictured above) the Queensland Award. She leads a team of four at the Children’s Cancer
Institute, a partner of the Can Too Foundation, and said
The cancer researchers both received funding from that she was ‘very grateful’ to receive the award.
the Can Too Foundation, Dr Merlot did so in 2018 and
“This award gives me another great opportunity to engage
Prostate Cancer Researcher Dr Batra received funding with the public about cancer research and continue to
in consecutive years 2014 – 2017. encourage more young Australians to explore a career
The prestigious annual Awards, presented by the in science. These young scientists will go on to make
Australia’s future brighter with their discoveries.”
Australian Institute of Policy and Science, recognise
the achievements of Australia’s outstanding young She also won the Harvey Norman NSW Young Woman
scientific researchers. Over 350 nominations for the of the Year Award in March.
Awards were received, the most to date, from across
Dr Merlot was chosen by the Can Too Foundation
Australia.
for her work which has the potential to lead to more
Professor Maria Kavallaris, Chair of AIPS, said the effective treatments for those affected by cancer.
chosen Tall Poppy Award winners are helping to The Scientia Fellow at UNSW Medicine has dedicated
promote a scientifically literate society which can her career to the deadliest of cancers, pancreatic cancer,
inspire a new generation of passionate researchers. known as a ‘silent killer’ because it’s so aggressive. It has
an eight per cent five-year survival rate.
“A more scientifically engaged society is something every
scientist should aspire to and the reason that Tall Poppy Dr Merlot said that like many Australians, she has
winners are so important,” said Professor Kavallaris. lost family members to cancer.
As Award winners, Dr Merlot and A/Prof Batra will “It’s their stories and struggles that encouraged me to get
participate in education and community outreach into cancer research,” said Dr Merlot.
programs, as role models to inspire school students
Dr Merlot was recognised for her work to better
and the broader community about the possibilities understand the mechanisms by which pancreatic
of science, including visits to schools, educational cancer cells grow and adapt to their environment, why
seminars, workshops, public talks and other current treatments become ineffective, developing
activities. nanoparticles to improve drug delivery.
* https://prostate-cancer.canceraustralia.gov.au/statisticsA Tall Poppy and Cure Cancer Researcher of the A/Prof Batra says that thanks to Can Too, her
Year – A/Prof Jyotsna Batra laboratory is working to solve this problem.
Can Too Researcher, Associate Professor Jyotsna Batra, “Thanks to funding from organisations such as Can Too,
(pictured left) was recognised as an outstanding early I am able to progress on my research in prostate cancer
career researcher with a Tall Poppy Award this year as genetics,” says A/Prof Batra.
well as a Cure Cancer Researcher of the Year award in
2018, for her research of prostate cancer. “We are focused on detecting and validating
genetic markers, aiming to develop
It’s estimated that 19,508 new cases of prostate personalised diagnostic and therapeutic tools for
cancer in men will be diagnosed in 2019, making it the cancer patients.”
most commonly diagnosed cancer amongst males in
Australia, and the second most commonly diagnosed A/Prof Batra also gives multiple talks each year to
cancer in Australia overall.* the public to raise awareness about cancer research
including to Can Too pods (training groups). She has
A/Prof Batra from QUT’s Translational Research been interviewed by SBS radio (in multiple languages)
Institute focuses on understanding the genetic basis and ABC News, and had articles published in the
of prostate cancer to identify better diagnostic and Cancer Council Queensland newsletter.
prognostic biomarkers and new therapeutic targets.
A/Prof Batra is also well versed in being a role model to
Despite the prevalence of prostate cancer, currently, inspire students to engage in science and technology.
it’s not possible to predict at diagnosis whether a She hosts student laboratory visits, volunteering at
patient has slow-growing or more aggressive cancer. the Brisbane Science Festival and speaking as a Flying
This means that some patients receive unnecessary Scientist with space enthusiasts at the 50th Moon
treatment that will adversely impact on their quality of Anniversary Event, Charleville, on the topic ‘DNA
life without benefit. turning alien’.2019
FIJI GROUP
UPCOMING ADVENTURE TRIPS
Trek the El Camino Trail
w/ Annie Crawford AM
17 – 25 May 2020
Trek Kakadu, Northern Territory
w/ Edith Hurt
7 – 14 Jun 2020
Trek Iceland
w/ Angie Stevenson
24 – 29 August 2020
Challenge Mongolia
w/ Annie Crawford
21 Jun – 2 July 202125 Can Too marathon ocean
swimmers
250km officially swum during
training
55 training sessions supporting
each other
$64,828 raised for cancer
research and prevention.
CAN TOO MAGAZINE | 17COACH
SPOTLIGHT
MATT RENSHAW
TRAINS CAN TOOERS AT: Monte College Pool and new coaching techniques from World Champion
Manly Beach Paralympic Coach Jon Bell and seeing people
conquer their fears after swimming up to 2.8km+
HIGHLIGHTS OF MY PROFESSIONAL SWIMMING
from Palm to Whale beach every January.
CAREER:
• Winning two Commonwealth Games gold medals MOST REWARDING COACHING EXPERIENCES:
Helping people overcome obstacles and learning to
• Being part of the famous ‘Mean Machine’
be a stronger swimmer. Ensuring people are safer in
swimming team.
and around the water and particularly in the ocean.
• Being appointed as captain of the Australian
Swimming team. MOTIVATIONAL QUOTE: “If you can’t go back you
must go forward and if failure is not an option you
WHAT LED ME ON MY JOURNEY TO BE A SWIM will succeed.”
COACH: I always liked the idea of giving back to a
sport that has given me so much. The joy of enabling I’M LISTENING TO: Aussie rock.
others to enjoy the aquatic environment. And helping FAVOURITE BOOK: Who moved my Cheese? An
people understand how to swim in the ocean.
Amazing Way to Deal with Change in Your Work and
FAVOURITE BEACH: Freshwater – as a past active in Your Life, by Spencer Johnson.
member, a former nipper and club member having
WHAT I EAT PRE-OCEAN SWIM RACE: something light.
represented the club winning medals at state and
national surf championships means a lot to me. It GO TO MEAL POST-RACE: just about anything.
also has a great body wave.
PERFECT WEEKEND: down the beach, having a
DAY JOB: Teaching children and adults to swim body surf or board ride with mates and family
for over 10 years. followed by coffee.
LIVES: Ashbury in Sydney HOW TO FACE YOUR FEARS TO CONQUER AN
OCEAN SWIM:
WHY SWIMMING? It’s great for your health and
wellbeing. It’s fantastic on your body, improves •G
et down to your local Can Too swimming pod
flexibility and you can do it with your mates. and make sure you follow the program that has
WHY CAN TOO? I love the concept of staying been set.
healthy and raising money for cancer research. •M
ake it to the Saturday morning surf sessions
Great people, and I have been friends of the and talk with the Mentors and Coaches who are
Founder, Annie Crawford and Board Director, there to help.
Simon Buckingham for some years. They are
inspirational leaders. I have also been touched by •T
here are no shortcuts.
cancer losing my father at a young age.
•B
etter to face your fears now than to wait until
FAVOURITE CAN TOO MOMENT: Learning race day.WELCOME TO OUR
TEAM MEMBER
NEW CAN TOO SHAZZA
MAGAZINE
WINTER 2019
CAN TOO MAGA ZINE
| 1
We sadly farewelled long-time Can Too life. It really has changed my life,” said Sharon.
team member Sharon Head recently, We are also pleased to announce our new Program
who moved to a new role at the Garvan Officer, Social Science graduate, Celeste Buckingham.
Research Foundation. It’s not ‘goodbye’
though, it’s more ‘see you again in “My background is in disability care and advocacy. I
have always had a passion for the not-for-profit sector,
orange’, as Sharon is still a treasured part and that is what lead me to Can Too.
of the Can Too leadership team and heart
of the ‘Inner West is Best’ Pod. “Like many others involved in Can Too, I have seen
close family and friends suffer with cancer which has
“Can Too has given me the confidence to achieve goals I led me to be passionate about contributing to an
never thought possible both in my career and personal organisation that fundraises to find a cure.”
Super Earlybird Ends
SUNDAY 5
JANUARY
HAVE YOU ALWAYS WANTED TO LEARN TO OCEAN SWIM
WHILE SUPPORTING AN AMAZING CAUSE?
Can Too offers ocean swim training across NSW & QLD:
• Balmoral Swim for Cancer (NSW) Training is led by qualified and experienced coaches
28 January - 5 April 2020 teaching you important ocean swim skills, with caring
Training for 1km & 2km or 5km swims Team Captains and Mentors guiding fundraising.
• Cooly Classic Ocean Swim (QLD) All ocean sessions are staffed with additional water
19 February - 26 April 2020 safety crew, giving you a safe, supportive environment
Training for 1km & 2km swims for you to face your fears.
CHECK OUT
FIND YOUR CLOSEST TRAINING GROUP AT: THE VIDEO
www.cantoo.org.au/swim FROM LAST
YEARSTOP IN THE NAME
OF CAN TOO
Can Tooers meet their fundraising
commitments in all sorts of ways, from
running barbecues to hosting movie
nights to making candles, but Bernard
Sloane does something a little different.
Bernard, or known more formally as Senior Sergeant
Bernard Sloane, has served in the NSW Police Force
for 25 years and puts his hand up for extra shifts and
donates this extra salary to meet his fundraising goals.
On average, it takes him three 12-hour shifts of traffic
duty or being on patrol at sporting events to meet his
goals, and with over $5,000 and counting raised for the
Foundation, it’s been worth it in his mind.
Bernard’s next mission is to raise another $2,000 by
taking part in a Can Too adventure challenge with
partner Bruce Corby. They’ll be trekking the heart of
southern Iceland’s geothermal region from Laugavegur
to Skógar.
“We wouldn’t have thought of going to Iceland then
saw that we can with Can Too,” said Bernard.
“My favourite Can Too moment was completing my
first half marathon program. It was a milestone for me
as I hadn’t run for 18 years. I trusted the program even
though I didn’t trust myself, and I got over the line.”
THANK YOU TO
OUR BLACKMORES
RUNNERS
Thank you to the 311 Can Tooers who
trained for this year’s Blackmores Sydney
Running Festival, raising over $303,858 to
help us beat cancer. This investment will fund
nearly three cancer researchers in 2020.
Over 14 weeks into Spring, Can Tooers came together
across 15 locations in NSW, from Sutherland Shire
to the Hills District, the Northern Beaches, and Port
Macquarie, as well as two corporate groups, Probuild
and McCabe Curwood, supporting their staff training
for the event.
By taking part in a goal-specific fitness program you
have reduced your own risk of lifestyle-related diseases
including one-third of cancers.
You can also go on Can Tooer, Bruno Giunta’s journey
to see how he became a Blackmores Half Marathoner
by checking out this video!
YOU CAN SEE SOME OF THE RACE DAY
Register your interest for Blackmores 2020 at: ACTION IN THE BELOW VIDEO
www.cantoo.org.au/blackmoresTURKEY SAN CHOY BOW VIEW
RECIPE ON
WEBSITE
If you’ve been a bit low with your veggie intake, this METHOD
is one healthy and tasty way to get them in! Turkey
1. Carefully peel off the 6 – 8 lettuce leaves so they
mince is very lean and a great source of protein,
remain fully intact. Wash thoroughly and put to
but this recipe would also work with chicken or
one side to drain.
beef mince.
2. Finely dice the onion, garlic, ginger and
lemongrass and set aside.
INGREDIENTS 3. Finely dice the remaining vegetables (zucchini,
• 250g organic turkey mince carrot, capsicum, mushrooms and asparagus)
and set aside in a separate bowl.
• Iceberg lettuce
4. In a saucepan, heat the sesame oil over high
• 2 – 3 tablespoons of sesame oil
heat and then sauté the onion, ginger and
• 3cm piece of ginger lemongrass until fragrant.
• 3cm piece of lemongrass 5. Add in the turkey mince and Chinese five spice,
• ½ teaspoon of Chinese five spice stir occasionally until the turkey is cooked
through.
• 1 zucchini
• 1 carrot 6. Add in the diced vegetables and cook for 2 – 3
minutes until vegetables appear cooked (I like
• ½ red capsicum mine a bit crunchy!)
• 1 brown onion 7. Shred the kale and arrange over the top of the
• 1 clove of garlic vegetables and turkey mixture.
• 4 – 6 button mushrooms 8. Turn the heat off, cover with a lid and allow the
• 4 kale leaves kale to steam/soften for 1 – 2 minutes before
stirring through.
• 4 asparagus spears
9. Portion the mixture into lettuce cups, wrap up
and enjoy!
cantoo.org.au C AN T OO MAGAZIN E | 21MY LETTER TO THE YOUNGER ME KIERAN GALLAGHER AND MIREK CRANEY
Dear KG, Dear Mirek,
Be brave, don’t be fearful of the water. Trust in I’m very proud of you. I’m writing to you at a very painful
yourself. Mum and dad didn’t mean to scare you, they time. You’ll watch your partner Alice Crawford battle
just thought that you remembered how to swim when cancer and learn, from supporting her. She’ll undergoe
they put you in the pool as a 5-year-old. operations and treatments for five years, you’ll be a
good carer and hang around when times get tough.
The more you let that fear overwhelm you, the more
unmanageable it is. Be persistent and you’ll learn that You’ll be strong for her. She makes you strong by
when adversity hits you to get back up straight away. demonstrating such positivity and optimism.
You will use this fear to help others transform their Thankfully, your angels Can Too Founder Annie Crawford
lives, show them that they can make the impossible
possible because, you get what it’s like to be scared and
overwhelmed.
Just keep swimming. It’s really good for you and your
soul. Trust me - you will go from finding swimming
arduous to it liberating yourself and others.
Be confident to swim in the deep water, you will never
know how awesome life can be from sitting on the
shoreline and making assumptions. You’ll become a
leader with Can Too and love seeing remarkable people
do something they couldn’t before. You’ll even become
and Board Director Simon Buckingham will help you find
secretary of the Whale Beach Surf Club.
the best treatments allowing Alice to bond with her three
Teamwork makes the dream work. You will team up daughters Charlie, Bella and Christie and her grandchild
with ‘a goofy dude’, Mirek Craney, and witness how Rosie before she leaves.
he fills people with joy. When you’re with him you will
You’ll become a Can Too ‘Champion’ where you
just laugh and laugh. You’ll complement each other in
support others less confident or are scared and
helping others learn to ocean swim and in doing this
anxious to achieve extraordinary goals.
you will see them gain so much more.
You’ll see people conquer the 1km Palm Beach Little
He will give energy to people and you will gravitate
Big Swim, the 1km or 2km North Bondi Classic Swims
and the 2.7km Palm to Whale Beach Swim and beyond.
Sharing your skills and love of the surf to help others will
be very rewarding. Along with KG and others you’ll keep
Can Tooers safe, keep them laughing to allay their fears
and remind them when to duck the waves.
You’ll find lifelong friends with Can Too. You’ll love the
camaraderie which helps you when you’re touched by
the ‘black dog’, guiding you to help others when they’re
dealing with depression and anxiety.
to those who are more challenged. You’ll try to It’s a blessing to be a Can Tooer and your body will be
understand what their motivations are for wanting forever grateful. You didn’t think you could do it as
to learn to ocean swim, such as the woman who was you’ve got Type 1 diabetes and chronic asthma, but
scared of fish, the person with stage 4 cancer and the you’ll be convinced to run as well as swim.
doctor who had lost his confidence.
The rewards are quantum compared to the effort you
When the doctor feels frantic and anxious, you’ll tell put in, and it’s a big effort, such as completing a 17km
him: ‘we can get through this together’. You’ll then see trail run up Mount Tootie, Bilpin. Fellow Can Tooer
how euphoric he feels when he completes his goal to Robin Nicholls will push you up the hill, saying ‘you can
swim the Little Big Swim at Palm Beach. do it’ and you’ll say ‘no I’m going to die – laughing.’ But
when you finish the race you’ll feel fantastic.
Every year you’ll return because you’ll want to meet
that one person where conquering an ocean swim You’ve seen cancer take away your precious partner,
changes their entire world forever, such as Grant your dear father and so many of your beloved friends.
Campbell who went from thinking ‘I can’t do it’ to Be thankful for your struggles - there’s always a lesson
swimming the English Channel in a team relay. to be learnt. Remember that nothing will change your
situation more than changing your attitude.
Remember to start with a smile and everything else will
sort itself out and breathe deeply. Gratitude will take you far in life. Be grateful for who
you are, your blessings and achievements.
Have a good life you animal.
Kieran Big hugs,
Mirek
C AN T OO MAGAZIN E | 23BE A STRONGER
RUNNER WITH
YOU CAN TOO
BY CAN TOO COACH
MARIA HOBBS
PILATES
Practising Pilates is great for conditioning
your body for running as the discipline
strengthens your core, glutes and hips, which
are crucial for running economy and injury
prevention.
Before starting each exercise:
• ensure your ankles, hips and knees are aligned
• focus on engaging your pelvic floor muscles until
you feel your deep abdominal muscles activate, then
concentrate on your core and pelvic area
• start with 10 repetitions each side.
CALF RAISES
This exercise will work on the stability of your knees,
feet and ankles, as well as strengthening your calf
muscles, building lower leg strength and endurance
needed to run well.
1. Use a wall, back of chair or bar for balance.
2. Keep slight softness in your knees.
3. R
aise and lower your heels for a count of three each
way for 10 repetitions.
You can progress by bending your knees whilst you
raise and lower your heels, see right image:
4. Focus on your core and engage your pelvic floor to
maintain stabilityCLAMS LYING PRONE LEG LIFTS
Focuses on the stability of your hips and glutes, Activates deep glute muscles
especially gluteus medius which is the outer part of
your glute, this muscle can assist in stabilising your 1. face down, place hands one on top of the other
pelvis:
2. Rest forehead onto back of hands
1. Lie on your side with your bottom arm under your
head 3. Bend knees to 90 degrees
2. Use your top hand as support by placing on the mat
4. Ensure core is engaged and not pushing into mat
in front of you
3. Bend both knees and bring your heels in line with 5. Lift right thigh off mat, by contracting through your
the back of your pelvis right glute
4. Keeping your feet glued together, slowly open your
top knee 6. Repeat 10 times then swap to left side
5. Keep lifting up from your lower waist area so you
don’t slump into the floor
6. Open and close your knee 10 times
TOE TAPS BIRD DOG/QUADRUPED ARM AND
Activates deep abdominal muscles LEG LIFTS
1. Lie flat on your back with arms palms face up by Strengthens the lower back muscles and uses your
your side own body weight as resistance.
2. Bend your knees and lift both feet off the floor so
1. Kneel on the mat or floor
your shins are parallel to the mat, semi point your
2. Ensure hands are directly underneath your
toes
shoulders
3. Gently press your lower back into the mat, for the
3. Knees directly beneath hips
duration of this exercise ensure it doesn’t arch off
4. Keep your spine neutral and straight, it’s important
4. Slowly lower your right foot and leg to tap the floor,
to focus your awareness on keeping your torso
keep the 90-degree bend in your knees throughout
straight and level
5. Swap and repeat on left side
5. Extend your left arm up, long and forward at the
6. Keep going for 60 seconds.
same time
To progress, lower both toes to the floor at the 6. Extend your right leg up, long and backwards
same time, remember the movement is slow and 7. Both limbs should now be parallel to the floor
controlled with a gentle ‘tap’ on the mat. 8. Hold for one breath and release
9. Repeat on opposite side for 10 repetitions
C AN T OO MAGAZIN E | 25You can also read
